BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Basic Kip or Pull Plus 2×10 (Group Rotation)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*16 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

90sON/90sOFF

10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

Max DUBS (S-Lateral Hops, Rx-DUBS)

*4 Rounds – Record Total Reps

Cool Down

Standing Y’s 3×12 at 2010 Tempo (60s)

Suggested WT: 2.5-5#

Mobilize

Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements Each)

Wall Stretch (1 Min Each)